7 Foods that Help Relieve Constipation

By:Vasudha Bhat, Onlymyhealth Editorial Team,Date:Feb 27, 2015

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Adding more and more fiber into your diet is the key to fighting constipation. A fiber-rich diet can solve all your digestion related troubles by relieving constipation. Here are some foods that can help you.
  • 1

    Your Body Needs Fiber

    Everybody has experienced constipation at some point in their lives. However, if it happens frequently and is accompanied by severe pain and bleeding, you must rush for some medical help because these could be symptoms of some serious digestive disorder. But not necessarily every time you have constipation does it mean serious trouble. At times, it can only mean that your body needs some more fiber. So, to avoid bloating and cramping caused by constipation, you must add some fiber-rich foods into your diet. Here is a list.

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  • 2


    Raspberries, blackberries and strawberries can be your sweet remedies to fight constipation. All these fruits carry rich amount of fiber. While half-a-cup of strawberries can give you 2 grams of fiber, the same quantity of blackberries will give you 3.8 grams of fiber and raspberries will provide you 4 grams of fiber.

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  • 3


    The air-popped popcorns can be healthy low-calorie way to add more fiber in your diet. However, adding some salt and butter to it can do more harm than good. Popcorn is whole grain which is an effective remedy to fight constipation.

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  • 4


    Beans, which you often avoid eating because of their appearance, are surprisingly two times richer in fiber than any of your vegetables. A half cup serving of navy beans contains 9.5 grams of fiber and a small serving of kidney beans gives 8.2 grams of fiber.

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  • 5

    Dried Fruit

    Dried fruits like dates, figs, apricots and raisins are loaded with fiber which you need the most to fight constipation. Fiber does not get digested so it retains water while it makes a way through the gut. It softens the stool and helps relieve constipation.

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  • 6

    Whole-grain Bread

    To prevent constipation, you must always choose bread with whole grains. It is low in fat and high in dietary fiber and complex carbohydrates. Also, you must always check the label before buying.

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  • 7

    High-fiber Cereal

    Gone are those days when having a high-fiber breakfast cereal appeared to be more of a task. Now you have so many high-fiber cereals which your taste buds will love. Besides, if your favourite cereals do not contain sufficient amount of fiber, you could always sprinkle few tablespoonfuls of wheat bran or flaxseeds.

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  • 8


    Just like beans, broccoli is also filled with fiber. Not only is broccoli low in calories but it also is a great source of nutrients. Cooking broccoli can reduce the level of fiber in the vegetable. So, try to eat it raw.

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